Dear Dr. Greg -- Addicted to the Internet?

Dear Dr. Greg,

I think I am addicted to the Internet! I saw a report on TV that showed students who would stay on the Internet for hours at a time even though they had homework and other projects to do. I think that’s me.

As you probably know this is relatively new phenomenon which has been getting a great deal of sensationalistic press (like the report you saw on TV). Many people, including some mental health professionals, are trying to establish this is an "addiction" like alcoholism which suggests that the computer over-user has little or no control over his or her actions.

Others view it as an impulse control disorder, like gambling where one fails to resist doing something that is harmful to oneself. Still others view this as a problem, but as perhaps more of a symptom of depression or anxiety (such as watching too much television, playing too many video games, or reading too much – though some of your professors might not have a problem with the last one!).

Because these concepts are still shaky, and because it is wise not to diagnose yourself, let’s try to address the issues of Internet use (not labels). Besides, it may surprise you to know that two of the original researchers who identified this phenomenon had never actually been on the Internet when they coined the term "Internet Addiction."

The Internet is a strange and wonderful place. You find can huge amounts of information for school, work, or your own personal fulfillment. But, the reason most people spend the most time on the Internet is in pursuit or during the encounter of another human being. Let’s face it, we are still human after all and just because it is on the computer, doesn’t mean the interaction feels any less real.

The Internet can also be place where people experiment with different forms of identity and feel the safety of the anonymous interactions. People feel freer to divulge secret desires to complete strangers and are able to find people who may be into the same things as they are.

The down-side is that habitual Internet users have been shown to be significantly more lonely or depressed and show other declines in psychological well-being. But, it is difficult to tell whether these people were attracted to the Internet because of feelings of depression or the Internet itself causing the depression.

The bottom-line is that if your Internet use is interfering with your school work, you need to take action. Here are three hints. First, practice the Premak Principle. To put it in simple terms, you reward yourself with your Internet use ONLY AFTER you have finished your homework for the night. This one is tough, but it is also the most effective. That means not even turning your computer on until after you are done with your homework.

"But, what if my homework is on the computer?" Then you need to make sure your Internet connections are unplugged! In fact, hint two is to use the computer for homework in a different place than you would use it for pleasure. Sound dumb? It really isn’t. Your mind will respond to cues in the environment to go on the Internet if you do your homework and your Internet usage in the same place. Unfortunately, only laptop users are going to be able to do this easily.

Third, deal with your anxiety. If you focus on yourself, you will notice there is a mild anxiety that builds and may be relieved (or excited) by using the Internet. Practice deep breathing, relaxation, and focus in order to help you cope with the anxiety and do your work. If that doesn’t work, get outside and do some physical activity.

Other things you might figure out for yourself like setting a time-limit on use, or rewarding yourself for days without frivolous Internet use. But, if you feel that your Internet use is still a problem and can’t be helped by these techniques, it may be time to see a mental health professional to help you learn to manage your use.